I’m just going to say it…

Your body is NOT Amazon Prime.

You don’t hit “order” on macros and wake up with your dream body 2 days later! Honestly, this expectation is why SO many people keep quitting.

I see and hear it constantly from ladies: they track their macros for a couple of days (maybe a week), don't see the scale move, and immediately decide “nope - it’s not working”.

But…let’s be real. Did you GAIN 20 pounds in two days? No. So, why would you expect to lose it that fast?!

The truth you need to hear? Your expectations are the problem - not your effort, your plan, or your body. not your body. What actually needs to change is how you measure progress, and how quickly you expect results!

I’m not mad at you for feeling frustrated - I’m mad at an industry that sells instant transformations, detoxes, shortcuts, and hype without education.

Your body needs time, consistency, muscle, nourishment, and trust. Stop quitting on yourself, and instead, start COMMITTING to yourself!

Episode recap:

• Why your body is NOT Amazon Prime + why expecting instant results keeps you stuck in the quit-restart cycle
• How unrealistic expectations are often the actual problem
• The real reasons the scale doesn’t “reward” you right away
• How to reframe your timeline for progress
• What frustration after “2 days of tracking” is really fueled by
• The simple 12-week contract
• Why my real frustration is with the industry (not you)

Links/Resources:

• Ep. 55 | The #1 Skil You Need to Master to Get Into Amazing Shape
• Ep. 76 | The Hard Truth: Why You Need to Stop Giving Up On Yourself
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

I’m very honored to welcome Dr. John Rusin to the podcast today!

John is a physical therapist, personal trainer and injury prevention expert who has been named one of the top 50 fitness experts in the world by Men’s Health magazine. He’s also the founder and CEO of The Pain-Free Performance Specialist Certification (PPSC), which has proudly certified 20,000+ health and fitness professionals in-person since 2018.

John and I first connected on Instagram, and I LOVED his book - couldn’t put it down! One of the biggest takeaways from this episode is that going all in on one thing with your health and fitness is NOT sustainable. True, long-term fitness comes from being well-rounded!

We also dive into why your training NEEDS to evolve over time, comparison culture and misinformation on social media, what really moves the needle for women in perimenopause, John’s Pain-Free Performance framework, and much more.

If you’re looking to build a powerful and healthy body for life (pain-free), this conversation is a MUST-listen. I know you’re going to love it!!

Episode recap:

• Why sustainable fitness comes from well-rounded training (not all-or-nothing approaches)
• The 6 components of a holistic & well-rounded fitness plan
• Why your training should evolve as your body and lifestyle change
• Why comparison in fitness is incredibly harmful
• The never-ending misinformation on social media + why education & service matter WAY more than trends
• Why progressive strength training and muscle-building are essential for women in perimenopause
• Why pain is NOT a normal part of aging & exercise should never hurt
• The 3 key phases the Pain-Free Performance approach follows
• How starting slow & building a strong foundation leads to long-term results

Links/Resources:

• Get John’s book, Pain-Free Performance
• Connect with John on Instagram @drjohnrusin and Facebook
• Follow John on YouTube
• Check out John’s website
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

January can feel heavy. Life is busy, schedules are packed, energy is low, and it’s easy to fall into that “blah” headspace.

Instead of lowering the bar or going into survival mode though, this episode is a reminder that this is actually the PERFECT time to raise your standards. Yep - even if people think you’re a little crazy for it!

High standards make people uncomfortable. They don’t always match the room, the vibe, or what’s considered “normal.” Honestly? “Normal” isn’t exactly working for most people in our society anyway!

Here’s the key distinction: standards are NOT rules. Standards come from self-respect, clarity, and knowing what actually works for you. When you know who you are and what your standards are, there’s no constant negotiation with yourself (or others)!

Setting high standards is how you stop starting over. When you raise your standards, you take your power back, feel more confident, and realize you’re capable of WAY more than you thought.

Now go set some high f*cking standards this week, and let me know what they are!!

Episode recap:

• Why setting standards make people super uncomfortable
• How high standards often get misunderstood
• The critical difference between standards & rules
• Why people aren’t really triggered by your standards, but what they aren’t doing themselves
• Why high standards create ease (not pressure)
• Why knowing your standards helps you stop negotiating with yourself + others
• How setting clear & aligned standards is the key to stopping the cycle of starting over

Links/Resources:

• Ep. 223 | The Problem With New Year Energy + What to Do Instead
• Ep. 224 | Why Your Goals Aren’t Working + How to Build Real Self-Trust This Year
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

New year, same cycle? You set the goals, feel fired up for a week or two, and then…you slowly fall off the wagon. Sound familiar??

If that resonates, you are NOT alone! This episode is your permission slip to stop chasing brand-new, shiny New Year’s resolutions every.freaking.year, and start building something that actually lasts: self-trust.

You don’t *need* new goals - you need more belief in yourself and follow-through with what you’re already doing!

Self-trust isn’t about confidence or motivation - it’s about evidence. When you repeatedly set goals that are too big, too vague, or not aligned with your real life, your brain stops believing you.

Clear, specific goals remove pressure, reduce decision fatigue, and turn intention into ACTION.

Ultimately, real self-trust isn’t built in hype moments at the start of January - it’s built in the boring, everyday moments when you follow through anyway. That’s how you stop starting over (for good)!!

Episode recap:

• Why you don’t *need* brand new goals this year
• Why you don’t trust yourself (yet) + how you can get there
• How vague goals keep you stuck
• A coffee shop analogy that relates to you setting specific goals
• How clarity builds self-trust
• Key differences in goals vs. standards
• How to set standards that build real self-trust

Links/Resources:

• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

Welcome to 2026, and a VERY different kind of January!

This episode kicks off the year by NOT feeding into the loud, exhausting “new year, new me” noise that dominates the fitness space every.single.January. Instead, we’re starting where real change actually begins: self-trust.

Here’s the uncomfortable truth most people won’t say out loud - new year motivation doesn’t work. It’s emotional, seasonal, and creates a false high that feels productive without requiring real action.

January hype convinces you you’re changing before you actually do anything. January isn’t magical - nothing changes just because the calendar flips. Change only happens when YOU do!

It’s not about trying harder this year - it’s about becoming the woman who follows through because it’s who she is. This month isn’t just a reset - it’s the beginning of how you show up for yourself going forward!

Episode recap:

• Why the “new year energy” creates a false high
• Realizing that January isn’t magical
• Repeatedly starting over isn’t a motivation issue, but a self-trust issue
• Why January goals are based on who you WISH you were
• 7 things that actually create consistency
• 4 action steps to help you move away from the “new year, new me” concept
• What you can expect for the rest of this January series

Links/Resources:

• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

I’ll be honest - recording this episode felt exciting and a little terrifying.

In today’s episode, I’m pulling back the curtain on a HUGE rebrand, officially merging Kristy Castillo Fit with Unf*ck Your Fitness! If you’re someone who tends to overthink, feels very type-A, or gets overwhelmed by big pivots, you’re not alone. This rebrand felt big, scary, and also, incredibly necessary.

Here’s the truth: my business was built by an older version of me that no longer exists. While my content isn’t changing, everything else is getting a major refresh, and I could NOT be more excited!

The Unf*ck Your Fitness podcast changed everything. It showed me that I don’t need to “fit” into the fitness space to belong here, and it showed me what people really need when it comes to their health and fitness.

This rebrand is about alignment - my personality, my values, and the mission behind this work. I’m SO grateful you’re here, and I can’t wait to help you unf*ck your fitness journey in 2026!!

Episode recap:

• Why merging Kristy Castillo Fit with Unf*ck Your Fitness felt overwhelming (and also very necessary)
• My journey from Beachbody & short-term programs to sustainable, long-term training
• How the Unf*ck Your Fitness podcast clarified my voice, values, and community
• Why FitClub is built for real life (not quick fixes or 21 day programs)
• The vision & mission statement behind the rebrand
• Why I have to continue growing and evolving to help YOU unf*ck your fitness
• A sneak peek at what’s coming next

Links/Resources:

• Connect with XZ Creative Lab on LinkedIn or send them an email
• Connect with Emily on Instagram @podcastingwithemily
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

Christmas week can be beautiful and magical, and also… heavy, chaotic, and emotionally exhausting.

Today’s episode isn’t about protein targets, perfect workouts, or “balancing out” desserts. It’s about making your fitness a VIBE, and something that supports you (instead of draining you).

This year stretched me in ways I never expected. From serious health issues to scary moments with my kids, unexpected losses, and being forced to slow down when I didn’t want to, 2025 asked more of me than most years EVER have.

Honestly? I did the bare f*cking minimum with my fitness for long stretches of time. Not because I didn’t care, but because that’s all I had.

If you’re in a similar season where all YOU can do right now is the bare minimum, that is still enough!

This week, your effort might look smaller, but your intention gets to be BIGGER. It’s not about pushing harder - it’s about showing up softer, and in a way that truly supports you in this season.

Episode recap:

• Why your Christmas week doesn’t need perfect workouts or rigid rules
• My reflection on an incredibly challenging year + how this impacted my fitness
• Why the bare f*cking minimum IS enough
• Prioritizing your atmosphere over workouts
• 3 ways to romanticize your fitness during the holidays
• Why your biggest fitness progress isn’t always physical

Links/Resources:

• Ep. 220 | Romanticizing Your Fitness: Softness, Intention & Connection This Holiday Season
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

Today’s episode came to me as I was about to hop in the shower, and I started listening to a podcast about “romanticizing winter”. It’s definitely not something I would have been intrigued by in the past, but I LOVED it.

After listening, I thought “what if we romanticized our fitness journey?!”

Like…I’m not a winter girlie at ALL (probably never will be), but something about softening into a season I usually resist made me think about softening into fitness, too.

And no…not toxic positivity or pretending life is “perfect”. Think more intention, emotion, and calm to something that can feel so HARSH this time of year.

I don’t want December fitness to feel like pressure. I don’t need the “push harder, grind harder” vibe right now, and neither do you. This season can be chaotic AF, and you don’t need to bully yourself into hustling when your bandwidth just isn’t there.

This holiday season, you don’t need more discipline. You need more connection, intention, and moments that feel GOOD!!

Episode recap:

• Why “romanticizing your fitness” helps you soften pressure & stay consistent this season
• Shifting from harsh motivation to calm & intentional energy to support your habits
• The role of emotion, beauty & reward in creating sustainable habit loops
• How soft structure reduces burnout + builds self-trust
• 5 ways to romanticize your fitness
• Why small wins matter MOST right now
• How slowing down can actually move you forward
• Why intention > discipline during busy seasons
• Why every positive choice compounds right now

Links/Resources:

• Trying Not to Care Podcast | Romanticizing Winter: How to Enjoy the Holiday Season and Love Your Life
• Ep. 219 | Overeating During the Holidays: How to Stop the “Screw-It” Spiral + Actually Break the Cycle
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show